Legumes zaɓi ne mai lafiya kuma mai dacewa a cikin dafa abinci. Ko da yake Abincin gargajiya yawanci abin jin daɗi ne, Lokacin da yazo ga jin daɗin wani abu mafi sauƙi kuma mafi sabo, da Crispy chickpeas tare da Girkanci yogurt da eggplant Su ne cikakkiyar madadin. Wannan girke-girke ba wai kawai ya haɗu da dandano mai zafi da bambance-bambance ba, amma kuma yana da kyau ga waɗanda ke neman tasa lafiya, mai sauƙin shiryawa kuma ku yi amfani da kayan abinci na yanayi irin su eggplant.
A yau mun raba tare da ku duk cikakkun bayanai don shirya wannan girke-girke mai dadi kuma ƙara shi zuwa gastronomic repertoire. Bugu da ƙari, za mu bincika fa'idodin abinci mai gina jiki, yiwuwar bambance-bambancen da wasu ƙarin ra'ayoyin don rakiyar wannan tasa. Bari mu fara aiki!
Amfanin Chickpeas tare da Yogurt da Eggplant
Chickpeas shine kyakkyawan tushen furotin na shuka, fiber da ma'adanai masu mahimmanci irin su iron da magnesium, yayin da yogurt yogurt Yana ba da probiotics da sunadaran da ke inganta lafiyar hanji da ƙarfafa tsarin rigakafi. A nasa bangare, eggplant yana da wadata a cikin antioxidants da magungunan anti-inflammatory, wanda ya sa wannan tasa ya zama cikakkiyar zaɓi kuma daidaitacce.
Sinadaran don Hidima 3
- 1 babban eggplant.
- 2 yogurts na Girkanci (marasa dadi).
- 1 tafarnuwa tafarnuwa
- Lemun tsami 1 (ruwan sa da zest).
- Black barkono dandana
- 1 kwalba (400 g) na dafaffen kaji.
- 2 teaspoons kyafaffen paprika.
- Karin man zaitun.
- Salt dandana.
Matakai don Shirya Chickpeas Crispy tare da Yogurt da Eggplant
- Shirya eggplant: A wanke da kuma yanke da eggplant lengthwise. Yi yankan diagonal a saman ɓangaren litattafan almara ba tare da shiga cikin fata ba. Ki zuba man zaitun kadan ki zuba gishiri ki gasa tsawon minti 30 a 200C har sai naman ya yi laushi. m.
- Mix da yogurt cream: A halin yanzu, a cikin kwano, hada yogurts na Girkanci tare da tafarnuwa mai grated, cokali 3 na ruwan 'ya'yan itace, gishiri da barkono baƙi don dandana. Ƙara lemun tsami kaɗan don inganta dandano.
- Shirya chickpeas: A wanke kajin a ƙarƙashin ruwan sanyi don cire ruwan da ke hana su. Cire su da kyau. A cikin kwanon frying tare da yayyafa da mai mai zafi, dafa da kaji tare da kyafaffen paprika da ɗan gishiri kaɗan. Cook har sai da kullun, kimanin minti 8-10, yana motsawa akai-akai.
- Tsara da eggplant: Da zarar eggplant ya gasa, cire naman tare da cokali kuma a yanka shi da kyau. Ƙara shi zuwa cakuda yogurt wanda kuka shirya a baya.
- Haɗa faranti: A kan farantin karfe, sanya yogurt da kirim na eggplant a matsayin tushe. Ƙara a saman kuli -kuli mai kauri.
- Taɓawar ƙarshe: A yi ado da ƙarin lemon zest, ɗan ƙara barkono baƙi, ko sabbin ganye kamar faski ko cilantro, idan ana so.
Bambance-bambancen girke-girke
Wannan girke-girke yana da yawa m, kuma za ku iya daidaita shi bisa ga abubuwan da kuke so ko abin da kuke da shi a gida:
- Madadin kayan yaji: Idan kuna son yin gwaji tare da wasu abubuwan dandano, zaku iya maye gurbin paprika mai kyafaffen tare da curry, garam masala, ko cumin foda.
- Sauran legumes: Kuna iya maye gurbin kajin tare da dafaffen lentil ko farin wake don canza salo.
- Ƙara ƙarin kayan lambu: Ƙara sabbin alayyafo, tumatir ceri ko guda na zucchini sautéed don wadatar da tasa. Don wahayi, duba mu Dumi crispy kaji salatin.
- Abubuwan taɓawa na sabo: Ya haɗa da sabbin ganyaye irin su Mint, Basil ko yankakken dill, cikakke don dacewa da dandano na yogurt da eggplant.
Me Za'a Bada Wannan Tasa Da
Don wadatar da wannan girke-girke da juya shi zuwa cikakken abinci, la'akari da waɗannan shawarwari:
- Kwana: Ku bauta wa tasa tare da pita ko nanan bread a ɗan gasa kaɗan don ɗauko kowane cizo na kirim da chickpeas.
- Shinkafa ko quinoa: Ku bauta wa tare da shinkafa launin ruwan kasa ko quinoa don ƙara wani sashi. satiating.
- Salatin: Salatin sabo na koren ganye ko tumatur da kokwamba zai zama abin da ya dace.
Nasihu don Cikakken Sakamako
- Nau'in Chickpea: Don samun chickpeas da kyau sosai, tabbatar da bushe su da kyau bayan wanke su. Yawan danshi zai iya haifar da ƙarancin ƙira.
- Daidaitaccen dandano: Daidaita adadin lemun tsami da gishiri a cikin kirim ɗin yoghurt bisa ga abin da kuke so don cimma daidaitattun daidaito tsakanin acidity da sabo.
- Eggplant da aka dafa da kyau: Idan kun fi son eggplant ko da mai tsami, za ku iya kunsa shi a cikin foil na aluminum kafin gasa.
Sakamakon ƙarshe shine tasa wanda ya haɗu da crunchy, kirim mai tsami da sabo, cikakke ga duka abincin haske da kuma mamakin baƙi. baƙi da wani abu daban da lafiya. Bugu da ƙari, shirye-shiryensa yana da sauƙi don haka za ku iya jin dadin shi a cikin ƙasa da sa'a guda, ta amfani da kayan yau da kullum wanda tabbas kun rigaya a hannu. Dare don gwada wannan girke-girke kuma ba da taɓawa ta musamman ga menus ɗin ku!